Effective Training with Creatine: A Dramatic Strength Improvement Journey
When it comes to building strength while losing weight, finding the right balance can be challenging. However, with the proper supplementation and training approach, it's possible to maintain or even increase your strength during a cutting phase.
Surprising Strength Gains During Weight Loss
Over a seven-week period, I managed to lose approximately 10kg while maintaining my strength levels. What's truly remarkable is that instead of losing reps as expected during a caloric deficit, I actually gained a rep on my 70kg press. This unexpected strength improvement came after implementing a creatine loading phase of 20 grams daily for a week, followed by a maintenance dose.
My deadlift performance has also remained impressive despite the weight loss. At just 100.75kg bodyweight, I was still pressing weights I could previously only handle at 105kg bodyweight. This contradicts the conventional wisdom that strength necessarily decreases during a cutting phase.
Potential Factors Behind the Strength Gains
While creatine supplementation likely contributed to the strength retention, the effect seems more significant than what would typically be expected from creatine alone. Other factors that may have played a role include:
- Hormone optimization (testosterone/estrogen balance)
- Increased free testosterone levels
- Complex exercise selection that stimulates multiple muscle groups
- Consistent training frequency
Upper Body Training Highlights
My upper body routine included weighted dips with 85kg added resistance, which, despite losing a rep, still demonstrated impressive strength. The visible triceps definition is already showing, with noticeable leanness throughout the upper body.
Effective Hamstring and Glute Training
For posterior chain development, I've implemented a series of effective exercises:
Romanian Deadlifts (RDLs)
Starting with RDLs as a warm-up, I worked up to a set with 80kg. The grip on this particular setup felt better than my usual equipment, allowing me to focus on hamstring and glute engagement. My goal is to build up to 10-15 quality reps without compromising form.
Nordic Hamstring Curls
This bodyweight exercise is incredibly challenging but effective for hamstring development. Using a belt for assistance helped maintain form throughout the movement. Even with limited range of motion, the exercise places significant tension on the hamstrings and helps develop knee stability—something particularly valuable for athletes, especially footballers.
Belt Squats
Using a simple setup of a dip belt and weights, belt squats became my primary quad exercise. While not optimal compared to dedicated belt squat machines, this DIY approach is perfectly adequate for home training. The exercise shifts focus toward hip-dominant movement while still providing adequate quad stimulation.
The weight placement in front creates a unique challenge, forcing you to sit back with your hips rather than pushing your knees forward excessively. This makes it similar to a low-bar squat with slightly more knee bend. I managed to work up to 160kg for 8 reps, which felt comparable in difficulty to a traditional 160kg barbell squat.
Efficient Home Gym Training
The entire workout took approximately 75 minutes, slightly longer than planned due to equipment setup time—a common challenge in home gym settings. Despite the extra time needed for setup, the session was efficient: a few warm-up sets of RDLs, two working sets of Nordic hamstring curls, and three sets of belt squats provided comprehensive lower body stimulation.
This approach demonstrates that effective training doesn't require extensive equipment or complicated routines—just targeted exercises performed with appropriate intensity.
